Dumbbell One-Arm Floor Fly

The floor fly with one dumbbell; the single bell tries to roll the body toward it, and the floor ends each rep.

How to do it

Setup

Lying on the back, knees bent, one bell over the chest, free arm on the floor.

Steps

Open the arm out to the side until the elbow meets the floor.
Keep the other shoulder down against the pull.
Return it over the chest; do the full set, then the other arm.

Common mistakes

Rolling toward the bell as it lowers: both shoulder blades stay down. Thumping the elbow on the floor: a soft touch. Pressing the bell up instead of arcing: fixed elbow angle.

Breathing

Exhale on the fly, inhale on the return.